When you wake up in the morning with a sore throat and cough, it can be tempting to skip your training session. After all, you don’t want to spread your illness to other people, and you might not feel up to the workout.

However, you might also be worried about falling behind on your fitness goals if you skip a training session. So, what should you do?.

Is it okay to exercise when you’re sick?

The first question you might have is whether it’s okay to exercise at all when you’re feeling sick. The answer is: it depends. If you have a mild cold or sore throat, you can usually still exercise, as long as you take it easy.

In fact, some experts say that moderate exercise can even boost your immune system and help you recover faster. However, if you have a fever or severe symptoms, you should stay in bed and rest.

The risks of exercising when you’re sick

While it’s generally safe to exercise when you’re sick, there are some risks to keep in mind. For one thing, if you have a contagious illness, such as the flu, you could spread it to other people at the gym.

This is especially important to consider if you’re working out in a group class or sharing equipment.

Another risk is that exercising can make your symptoms worse. If you have a cough or sore throat, you might find that the exertion of exercise irritates your throat and makes it harder to breathe.

Plus, if you’re feeling fatigued or dizzy, you could be more prone to accidents or injuries.

When to skip a training session

So, how do you know when it’s best to skip your training session and stay home? Here are a few guidelines:.

If you have a fever, you should stay in bed until your temperature returns to normal. Exercising with a fever can raise your body temperature even higher and make your illness worse.
If you have symptoms below the neck, such as chest congestion or body aches, you should skip your workout. These symptoms can indicate a more serious illness, such as bronchitis or pneumonia, and you need rest to recover.
If you feel extremely fatigued or dizzy, you should avoid exercising. These symptoms can indicate that your illness is taking a toll on your body and that you need to conserve your energy.

How to modify your workout for a mild illness

If you decide to go to training despite your sore throat and cough, you can modify your workout to make it safer and more comfortable. Here are a few tips:.

Take it easy: Instead of pushing yourself to go all-out, try dialing back the intensity and duration of your workout. For example, if you usually run for an hour, you could try jogging for 30 minutes instead.
Stay hydrated: Make sure to drink plenty of water before, during, and after your workout. This can help ease soreness and keep you hydrated.
Avoid touching your face: To prevent spreading germs, avoid touching your face during your workout. Use a towel to wipe away sweat and try not to touch your nose, mouth, or eyes.
Bring your own equipment: If you’re worried about spreading germs, consider bringing your own equipment to the gym. For example, you could bring your own yoga mat or resistance bands.

Conclusion

When it comes to exercising with a sore throat and cough, there’s no one-size-fits-all answer. You’ll need to consider your symptoms, how contagious your illness is, and how you’re feeling in general.

If you decide to go to training, make sure to modify your workout to make it safer and more comfortable. And if you do stay home, don’t worry too much about falling behind on your fitness goals. Your health is more important than any workout.